Alternative Athletics: 20 Rounds

WARM-UP
2 sets:
1:00 Run, Assault Bike, Row, Skierg
10 Good Mornings (PVC)
10 Front Squat
10 Glute Bridges

1 set:
5 Deadlift - shrugs (empty barbell)
5 Power Clean
5 front squats
5 Hang Squat Clean
5 Squat Clean

Every 1:30 x 5 sets:
1 power clean
1 squat clean
1 front squat

NOTES

• Use a PVC in the first two sets, and then, an empty barbell in the third set.
• Focus on fully extending your hips for all cleans.
• For the build-up sets, start light (30-40%) and make 10 to 20-lb jumps building to your first working set (~60-70%).

Test / Training
Every 1:30 for 20 rounds:
1 Power Clean
1 Squat Clean
1 Front Squat
– Perform all three movements as a complex. Start light and add load every other round.

Stimulus & Goals

• Heavy day relative to each athlete’s capacity.
• Advanced athletes can take bigger jumps targeting maximal loading.
• Beginner athletes or those training with less consistency can work to a moderate load and practice dialing in excellent technique.

Strategy

• There are a lot of jumps in this workout. Plan on starting somewhere around 60-70% of your best power clean. Then, increase by 5 to 10-lb on as many sets as possible. 

Competition: 125 min

Warm up: 25 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 60 min
Part 1
For time:
400 Weighted Box Step (20 in)
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2

Part 2
2 sets for total reps:
2:00 weighted Walking Lunge
1:00 rest
2:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.

NOTES

• This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.
• Learn more, donate to the cause, and register for the event here.
• Use weight and height options that represent how you plan to attack the workout on 11/11/2023.
• Beginner: no rucksack
• Intermediate: 20/30-lb rucksack
• Rx’d: 30/45-lb rucksack

Stretching: 10 min
Accumulate:
1:30 Foam Roll Quad
1:30 Foam Roll Upper Back